3rds
1 minute OHS @ 95# (12, 12, 12)
1 minute rest
1 minute T2B (16, 16, 16)
1 minute rest
1 minute Row 200m

Maximit MaVeen.

20 mins
30 sec on 15 sec off

• Bulgarian Split Squats
• Double KB Swings
• hanging leg raises
• Wall balls
• Plank diagonals
• Parallel squat hold
• flexed arm hold

1 min of Overhead Squats 10, 11, 10
1 min off
1 min of Toes To Bar 20, 20, 18
1 min off
200 meter row, you would get the remaining time of the minute you started your row + the nrxt minute.
3 rounds
I went first.

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

1a) 3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00

1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00

Conditioning

5X400m Run – Rest 2:00 (see pacing note)

Reverse Hypers:

Nasz wariant - jeśli GHD będzie gotowe możemy pracować na nim - ciężar trudny do mocowania ale można pracować w parach z hantlami (partner podaje hantle) - moja propozycja jest jednak inna:

Russian Hammer - idealne zastępstwo.

Try to find a grass field you can run barefoot on...

Ten rounds for time of:
16 kg Kettlebell Swings x 10 reps
Run 50 Meters
Burpees x 10 reps
Run 50 Meters

A) Four sets of:
69 kg Front Squat x 5 reps
Rest 2 minutes

B) Five sets of:
Hang Snatch x 3 reps
(use straps if you have them)
Rest 2-3 minutes between sets

C) Five sets of Back Squat:
Set 1 - 10 reps @ 60 kgs
Set 2 - 8 reps @ 65 kgs
Set 3 - 6 reps @ 70 kgs
Set 4 - 6 reps @ 75 kgs
Set 5 - 6 reps @ 80 kgs

5RM Press
followed by 1x 90% of 5rm

I tried for a new 5rm of 170 (previously 165) Failed on the 5th press
went back down to 165, made it (not perfectly strict)

Met Con:
5 rounds AFAP:
on the football field:
Farmer Carry 50# DB each hand- 100yds
sprint to 50yd line and back

Time: 10:01

A) Four sets of:
65 kg Front Squat x 5 reps
Rest 2 minutes

done as rx

B) Five sets of:
Power Clean x 1.1 reps
(rest 10 seconds between singles)
Rest as needed between sets

45, 55, 65, 65, 67kg

C) Four sets of Back Squat:
Set 1 - 10 reps @ 65%
Set 2 - 8 reps @ 70 %
Set 3 - 8 reps @ 75 %
Set 4 - 8 reps @ 80 %

55, 60, 64, 70kg

OH BB Walk length of gym or 20m (185/135) - scaled to farmer carry with 2 x 1.5 pood KB
20 Wall Ball (sub to DB/KB thruster) - scaled to Front Squats with Medicine Ball @ 20 lbs
200m KB Farmers Carry (24/16kg) - performed @ 24 kg
AMRAP 15min